फल और सब्जियां: मानव रोगों के खिलाफ जैविक हथियार

A man’s health is a very important aspect of his life. To say that “health is wealth” is not only to utter an old saying, but it means for most human beings, that staying fit and healthy is parallel to being wealthy. The person’s everyday life is influenced mainly by the state of his mind and body, especially by the presence and absence of certain diseases.

People go through various efforts to stay fit, maintain good health, and ensure their longevity. These include engaging in fitness training, eating balanced and healthy diet, maintaining ideal weight, and stress management. Poor health is caused by different factors, such as poor eating habits, lack of exercise, stress, smoking and excessive alcohol intake.

Poor diet mean excessive or deficient nutrient intake, which affects the body’s normal functions. These nutrients are necessary for body growth, metabolism, and other functions. There are about six nutrients, which are needed by the human body. These are: carbohydrates, proteins, fats, minerals, vitamins, and water.

Fruits and vegetables play a vital role in human health by providing carbohydrates, vitamins, minerals, fat, enzymes, fiber, water and certain specific compounds which are essential for normal body function. Fruits and vegetables can also be called as organic weapon to fight with many serious diseases of human.

Specific functions of fruits in human health

Common Name

Botanical Name

Specific function

Avocado

Persea Americana

Rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.

Fig

Ficus carica

Figs have a derivative of benzaldehyde. It has been reported that benzaldehyde is highly effective at shrinking tumors. In addition, figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.

Grapefruit

Citrus paradise

Contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contain vitamin C, beta-carotene, and folic acid.

Grape (Red)

Vitis spp

Grapes contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.

Contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer.

Orange and lemon

Citrus sinensis, Citrus aurantium,Citrus limon

Contain Iimonene which stimulates cancer-killing immune cells (lymphocytes) that may also break down cancer-causing substances. Besides being well known for its vitamin C, oranges are also a good source of folate. Folate is especially an important nutrient for pregnant women as it can help prevent the development of neural tube defects.

Papaya

Carica papaya

It is rich in vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers. The skin of the papaya contains special acids which help to maintain healthy skin. Papain, the enzyme present in papaya, also helps to aid digestion.

Raspberry

Rubus idaeus (European), Rubus strigosus (American)

Contains many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries

Apple

Malus pumila

Flavonoids, a type of antioxidant present in apples, can help lower the chances of developing asthma and diabetes. The fibres of an apple help to clean your teeth and palate of bacteria and food residue. However make sure to eat apples whole without peeling its skin as its rich flavor and the nutrient load lies just below the skin.

Banana

Musa spp.

Bananas are a rich source of potassium that can help to maintain a healthy blood pressure level.

Cherry

P. guajave var. attleianum

Anthocyanin present in slightly sour cherries can help to reduce inflammation and ease gout and other arthritis pain.

Kiwifruit (Chinese gooseberry)

Actinidia chinensis

Kiwifruit can help to maintain and develop the bones, cartilages, gums and teeth as it has even more vitamin C than oranges.

Mango

Mangifera indica

Mangoes are rich in zeaxanthin and lutein, both antioxidants help protect vision and lower the risk of development of age-related macular degeneration.

Fruits and vegetables containing phytochemicals are strong antioxidants. They function to modify the metabolic activation and detoxification or even influence processes that alter the course of the tumor cell. Antioxidants help in increasing the immunity power and neutralize the harmful compounds in the human body.

Specific functions of vegetables in human health

Common Name

Botanical Name

Specific function

Tomato

Lycopersicon esculentum

Tomato is an excellent source of lycopene, a potent antioxidant that offers protection against advanced stages of prostrate cancer and may also help in reducing high cholesterol levels.

Brinjal

Solanum melongena

Besides being rich in a host of vitamins and minerals, eggplants are also rich in nasunin (found under the skin of this vegetable) which is considered a brain food.

Broccoli

Brassica oleracea

Indoles and sulforaphane, two phyto- nutrients present in broccoli have significant anti-cancer effects.

Carrot

Daucus carota

Carrots are a rich source of antioxidant compounds and also pro-vitamin A carotenes. These carotenes and antioxidant compounds promote good vision and help to protect against certain cancers and cardiovascular diseases. It also increases blood haemoglobin.

Celery

Apium graveolens

Celery is a rich source of vitamin C and many other active compounds including phthalides and coumarins which may help lower cholesterol and prevent cancer.

Beet

Beta vulgaris

Betaine present in beet helps to reduce inflammation and pain. Beets are also rich in folate which is an essential B complex vitamin that helps prevent birth defects in the growing fetus. It also increases blood haemoglobin.

Green peas

Pisum sativum

Green peas are loaded with 8 vitamins and 7 minerals along with fiber and protein. Vitamin K along with folate and vitamin B6 from green peas help to maintain healthy bones.

Spinach

Basella alba

Spinach is an excellent source of vitamin A, vitamin K, folate, magnesium, manganese, iron, calcium, B vitamins and vitamin E. All these nutrients help to protect from a host of diseases like arthritis, colon cancer, heart diseases and osteoporosis.

Fruits and vegetables are an important part of a balanced daily diet. Fiber, phytochemicals, antioxidants and other compounds from fruits and vegetables protects against life threatening diseases like cancer, heart diseases, stroke and diabetes etc.

Remember, no one food will contain all these essential nutrients. Therefore, it is very important to include a wide variety of both vegetables and fruits in your daily diet for maximum health benefits. There are different seasonal fruits and vegetables available.